Jayson's Peanut Butter Muffins

My son Jayson is the pickiest eater I have ever known, so I wanted to try something new. I asked him if he wanted to make breakfast this morning. He wanted cereal at first, but when he realized it was going to be just him and mom, he got excited. Told him that we were going to make some healthy muffins. I asked him what he wanted in his muffins, and he said peanut butter. So that's where we started. I let him do all the measuring and stirring and I explained each ingredient to him. He was having a blast with his momma! So this recipes is my boys. He actually loved them too, he liked his with honey and some chocolate hazelnut spread. Kaylee ate hers with Jam.

Jayson's Peanut Butter Muffins

3/4 c. firmly packed brown sugar

1/2 c. natural creamy peanut butter

1/2c. applesauce

1/2c. banana (pureed)

1 large egg

8-10 drops of SweetLeaf Vanilla Creme Stevia

1c. whole wheat pastry flour

1 tsp. baking soda

1tsp. baking powder

1/2 tsp. sea salt (fine)

1 Preheat oven to 350. Coat a 12 cup muffin pan with spray or I like to rub coconut oil on my pans.

2 In large bowl mix first 6 ingredients.

3. In separate bowl mix flour, powder, soda, salt in bowl, and then add to the wet mixture and stir just until it's combined, don't worry if it's a little lumpy, just don't overmix.

4 Distribute the batter evenly between the muffin pan and bake 15-20 min until golden brown on top and tooth pick comes out clean. Let cool about 3-5 min then turn muffins out on a rack. (mine were done right at 15 min)

* These will keep in freezer for about a month, and they taste best when you eat them in the first two days...keep them in an air tight container or zip lock bag.

TIPS

* Try to use organic if you can.

* If you don't have stevia just substitute the 8-10 drops with 1/4 c brown sugar. I don't like using refined sugar at all..but I was to scared to substitute all the sugar completey with stevia just yet. I will work towards that though!!

My Guiltless Banana Bread w/ Stevia

Since we all must know by now, how bad refined sugar is for us. I finally was brave enough to start baking with Stevia. You can find Stevia at Trader Joes (powder form), Central Market and PCC both have Stevia in both powder and liquid forms... I suggest you have both on hand. Don't get stevia confused with Purevia or Truvia which you can find at any grocery store or drug store..these are NOT true and pure Stevia...these knock off brands have fillers in them such as maltodextrin.

Here are a few sites that you can check out to see the benefits of Stevia and also see how refined sugars and artificial sweetners can harm our health and body:

http://www.stevia.com/

www.steviashop.com/stevia.php

http://www..steviabenefits.org/

http://www.sweetleaf.com/

www.youtube.com/watch?v=UYh5bkwyuRs

Okay now we are finally to my Guiltless Banana Bread w/ Stevia Recipe:

2 Eggs ( try to use organic if you can)

2/3 c. Applesauce

1 c. Mashed up banana

1/3 c. Milk (I used vanilla almond milk, or you can use rice milk too)

1 tsp. Pure vanilla extract

2 1/2 c. Whole wheat pastry flour

1/2 tsp. Sea Salt finely ground, i like my anient sea salt by Real Salt

1 tsp. Baking soda

1 1/4 tsp. Stevia (powder)

1/2 c. Chopped walnuts (optional)

1/2 tsp. Cinnamon (optional)

Mix all wet ingredients in large bowl (first 5 ingredients) . Sift all remaining ingredients in seperate bowl then add to wet mixture. Mix well. Pour into a greased (I greased mine with coconut oil) 9x5 loaf pan bake in preheated oven at 350 for 60 min. ( mine was done at about 55 min, so keep eye on it) Take it out and let it cool, then enjoy!!

Tropical Protein Smoothie

Just made up this smoothie this morning after a tough cardio workout. This smoothie is perfect after an intense workout as your recovery drink or even for breakfast or snack. It's packed full of wonderful nutrients and vitamins. Try it!!



-Tropical Protein Smoothie -


1/2 Large Banana
1/2 c. Frozen mango
1/2 c. Frozen pineapple
1/2 small avocado
1/2 c. yogurt (lowfat vanilla or plain)
2 T wheat germ
1/2 scoop vanilla protein powder
1 t vanilla extract
1-2 T agava nectar or honey (depend how sweet you want it)
1/2 C milk (any kind 1%, skim, soy etc.)


Add all ingredients to blender in order as shown and blend until creamy and smooth, pour and enjoy! Makes 2 servings 12oz each or 1 large 24oz


Nutrition Facts :
Tropical Protein Smoothie
2 Servings

Amount Per Serving
Calories 304.9
Total Fat 6.2 g
Saturated Fat 1.7 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 2.7 g
Cholesterol 6.7 mg
Sodium 111.6 mg
Potassium 727.2 mg
Total Carbohydrate 52.6 g

Dietary Fiber 5.3 g

Sugars 21.5 g
Protein 12.6 g
Vitamin A 10.7 %
Vitamin B-12 10.4 %
Vitamin B-6 22.1 %
Vitamin C 38.8 %
Vitamin D 7.9 %
Vitamin E 4.7 %
Calcium 20.8 %
Copper 11.0 %
Folate 23.1 %
Iron 10.0 %
Magnesium 16.2 %
Manganese 104.0 %
Niacin 7.6 %
Pantothenic Acid 12.1 %
Phosphorus 25.1 %
Riboflavin 23.7 %
Selenium 7.1 %
Thiamin 17.9 %
Zinc 14.5 %

Coconut Dreams Smoothie

I love making up smoothies, whatever I got on hand I use. Here is one I just came up with today.. it's so smooth and creamy and delish!!

Coconut Dreams Smoothie

1 cup light coconut milk

3/4 cup frozen mango

3/4 cup frozen pineapple

1/2 cup Nonfat milk

2-4 T of honey (to your desired sweetness)

Dash of nutmeg

1 tsp vanilla extract

2 T wheat germ

1 cup ice cubes

Throw all ingredients in your blender blend until smooth and there you go a fabulous, creamy, smooth, smoothie! Enjoy

I haven't calculated the calorie count yet.. i will make sure to add it soon!!

Green Pea & Carrot Soup

I was never a huge fan of Split Pea Soup, but I always ate it.(but then again what didn't I eat..hehe) Then I was watching food network and saw a recipe Ellie Krieger made and wanted to try it. Course I switched mine up a bit and made it my own. This soup was SOOOOOO yummy and so comforting, you can eat so much of it because it's SOOO low in calories !!!! If you try it let me know how you like it!

Green Pea & Carrot Soup

1 teaspoon olive oil
1 large onion, sliced (about 1 1/2 cups)
2 1/2 cups low-sodium chicken broth
1 bay leaf

1 clove garlic minced
1/2 teaspoon salt
Freshly ground black pepper
1 (10-oz) bag frozen peas

1/2 c frozen carrots (I added a little carrot to sweetin the soup up just a little more)
4 teaspoons plain nonfat yogurt, optional

Directions:

In a large pot, heat the olive oil over moderately-low heat. Add the onion, garlic, bay leaf, cover and cook, stirring occasionally, until softened, about 5 minutes. Add the broth,bay leaf, salt and a few turns of freshly ground black pepper and bring to a boil. Add the peas and cook just until defrosted. Take out bay leaf just before blending.

In a blender, puree the soup in 2 batches until very smooth. If serving hot, return the soup to the pot and bring just to a simmer. If serving cold, transfer to the refrigerator to chill. Ladle into bowls. Stir the yogurt so that it is smooth and top each serving with a swirl of yogurt.

Nutritional Analysis

per Serving 1 1/4 cups each
Calories:94

Total Fat:2.5 grams

Saturated Fat:0

Protein:7 grams

Carbohydrates:13 grams

Fiber:3 grams

A healthy snack your kids will LOVE!!

My son is a very picky eater, to get him to eat anything healthy is a huge chore. I found a recipe today and made it my very own..and packed a whole bunch of nutritional goodness in them so you can feel good about your kids eating them and more importantly your kids will love them. These are also a great breakfast bar for grown ups on the go... just cut them into bigger pieces and head out the door !!

Pecan and Chocolate Power Bars

Ingredients
1 cup quick-cooking oats
3/4 cup whole-wheat Pastry flour or regular whole-wheat flour
1/4 cup toasted wheat germ
1/2 teaspoon ground cinnamon
1/4 teaspoon salt
1/2 cup honey

1 teaspoon pure vanilla extract
1/3 cup unsweetened applesauce
1/4 cup canola oil
1 egg, beaten to mix
1 egg white
1/4 cup mini chocolate chips

1/2 cup finely chopped pecans
Cooking spray

Directions
Preheat oven to 350 degrees F. In a medium bowl, whisk together the oats, flour, wheat germ, cinnamon and salt.
In another bowl, whisk together the honey, applesauce, oil, vanilla, egg and egg white until well combined. Stir in the oatmeal mixture until well combined. Add mini chocolate chips and pecans.
Coat an 8-inch square baking pan with cooking spray. Spread the mixture into the prepared pan and bake until a toothpick inserted in the center comes out
clean, 30 to 35 minutes. Cool completely and cut into 12 bars, about 4 by1 1/2 inches each.

Nutritional facts per serving ( 1 bar = 1 serving )
Calories 211.3; Total Fat 10.4 g; (Sat Fat 1.3 g, Mono Fat 2.7 g, Poly Fat 5.2 g) ; Protein 4 g; Carb 27.4 g; Fiber 2.8 g; Sugar 14.8 Cholesterol 18.4 mg; Sodium 60 mg

Excellent source of: Manganese

Good source of: Thiamin

Southwest Salad

Southwast Salad

6 cups torn romain lettuc

1 cup frozen corn thawed

1 cup beans (black beans or kidney beans)

1/2 cup salsa

1/2 cup light ranch dressing

1/2 cup chedder cheese cubed or grated

1/2 cup thinly sliced red onion

1/2 of an avocado sliced

1/2 cup sliced black olives

1 medium tomato sliced

1 cup broken tortilla chips

Directions:

Place lettuce on a serving platter, bowl or you can do it individually like I did. Layer with the remaining ingredients. Drizzle with salsa and ranch on top and sprinkle with chips. Makes about 4 servings

Nutritional Facts:

Calories 350

Fat 18 g

Sodium 585

Carb 37g

Fiber 9g

Protein 13g

I took this picture before I put on the chips, chesse, and dressings... but the nutritional value does reflect all ingredients

Kids Favorite Chocolate Peanut Butter Smoothie

Choclate Peanut Butter Smoothie

Ingredients

1/2 cup creamy peanut butter
1 cup non fat milk
1 cup vanilla yogurt
1 frozen or ripe banana
3 tbsp choclate syurp
1 tsp vanilla extract
1 tbsp wheat germ (optional)
1 cup ice

Directions
Throw all the ingredients in the blender and blend until smooth.... if you like it sweeter add more chocolate syurp or you can use honey too. I have also made this with chocolate soy milk..replacing the use to choclate syurp....and it tastes fantastic also!!This makes about 3 -10oz servings or 2 big 16oz servings!!Number of Servings: 3

Nutritional Info
Servings Per Recipe: 3
Amount Per Serving
Calories: 405.8
Total Fat: 22.2 g
Cholesterol: 1.6 mg
Sodium: 275.7 mg
Total Carbs: 40.3 g
Dietary Fiber: 3.9 g
Protein: 16.7 g

Raspberry Walnut Bran Muffins

Krissy's Raspberry Walnut Bran Muffins

Ingredients
1 c. Frozen or fresh raspberries

1 c All purpose flour

1 c Wheat Bran

1/4 c sugar

3 tsp Baking powder

1/4 tsp salt

1 beaten egg

1 c fat free milk

1 tsp vanilla extract

1/4 c cooking oil

1/4 c chopped walnuts (optional)

Directions
In bowl stir together flour, bran , sugar, baking powder, and salt. Make a well in center. in a small bowl combine egg, milk, vanilla and oil: add all at once to flour mixture. Stir just till moistened. Fold in raspberries and walnuts. Grease bottoms of muffin pan or line with paper bake cups. Fill 2/3 full. Bake in 400 oven about 20 minutes or until done. Remove from pan. Cool slightly on wire racks. Makes 12 Good drizzled with honey.Number of Servings: 12

Nutritional Info
Servings Per Recipe: 12
Amount Per Serving 1
Calories: 132.9
Total Fat: 6.1 g
Cholesterol: 18.1 mg
Sodium: 331.9 mg
Total Carbs: 18.2 g
Dietary Fiber: 3.2 g
Protein: 3.5 g

Mexican Turkey Soup

Mexican-Style Turkey Soup

Ingredients:
1 cup chopped onion
1 large sweet red pepper, chopped
1 tbsp cooking oil
1 tsp group cumin
1 tsp chill powder
1/2 tsp paprika
5 cups reduced-sodium chicken broth
1-1/2 cups cubed,peeled winter squash
1 large tomato, chopped
1/4 tsp salt
1/4 tsp black pepper
2 cups cooked turkey, chopped
1 cup frozen whole kernel corn
2 tbsp snipped fresh cilantro (optional)

Directions
In a Dutch oven cook onion and sweet pepper in hot oil over medium heat about 5 minutes or until tender, stirring occasionally. Stir in cumin, chili powder, and paprika; cook and stir for 30 seconds.Add broth, squash, tomato, salt and black pepper. Bring to boil; reduce heat. Simmer, covered, about 20 minutes or until squash is tender, stirring occasionally. Stir in turkey, corn and cilantro. Heat through.Have a fresh fruit salad and warm crusty bread with it.Number of Servings: 6


Nutritional Info

Servings Per Recipe: 6
Amount Per Serving
Calories: 182.7
Total Fat: 4.4 g
Cholesterol: 31.9 mg
Sodium: 543.5 mg
Total Carbs: 19.6 g
Dietary Fiber: 4.3 g
Protein: 18.2 g